LYING TRICEP EXTENSION
Izandiso ze-tricep eziqamba amanga ziyindlela enamandla kakhulu yokuqinisa i-triceps eyenza ukuthi ikhanda elide linwebe ngokulungisa izindololwane.
Isandiso se-tricep elele (esaziwa nangokuthi i-skull crusher) umsebenzi owenziwa ngokulala ebhentshini futhi wehlise i-barbell noma ibha ye-EZ ngasekhanda lakho bese welula izingalo zakho. Igxile ekuthuthukiseni yonke inkimbinkimbi ye-triceps, ikakhulukazi ikhanda elide. Ngokusebenzisa izindololwane njenge-eksisi egxilile, iletha ukumelana okuqinile kuma-triceps, futhi ungakwazi ukulungisa ukugxila kumakhanda e-tricep ahlukene ngokushintshashintsha lapho wehlisa khona ibha. Ngenxa yokuthi ingakhokhisa amajoyinti endololwane, umzila oqondile kanye nesivinini esilawulwayo kubalulekile.
- Imisipha eyinhloko
- I-Triceps Brachii (Ikhanda Elide)
- Imisipha esekelayo
- Imisipha yengalo · Izinza zesisu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isandiso sendololwane
Ingabe kufanele ngehlise ibha kuze kufike esiphongweni sami?
Ukwehlisa eduze kwebunzi kuyinto evamile, kodwa uma ukuhamba kwehlombe lakho kuvumela, ukwehlisa ngemuva kwekhanda kungaqhubeza ukuvuselela ikhanda elide.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lala ebhentshini ubambe ibha
Lala ebhentshini eliyisicaba futhi ubambe i-barbell noma ibha ye-EZ ibe mncane kunobubanzi behlombe. Yelula izingalo zakho ziqonde phezu kwesifuba sakho ukuze uzilungiselele.
- 2
Yehlisa ngokugoba izindololwane
Ngenkathi ugcina izindololwane zakho ziqinile, yehlisa kancane kancane ibha ngasebunzini lakho noma umqhele wekhanda lakho. Gcina izingalo zakho ezingenhla ziqonde phansi noma utshekisele kancane ngasekhanda lakho.
- 3
Izwa ukwelula kwe-triceps
Yehlisa ibha ize ibe ngenhla nje kwekhanda lakho, uzwe ukwelula okugcwele ku-triceps.
- 4
Nweba izindololwane ukuze uphushele phezulu
Sebenzisa amandla e-triceps yakho ukuze unwebe izindololwane zakho futhi ubuyele endaweni yokuqala. Qinisekisa ukuthi izindololwane zakho aziphumeleli emaceleni.
SKULL CRUSHER VARIATIONS
Isiphongo vs. Crown: Targeting Differences
Ukwehlisa ibha ubheke esiphongweni sakho kubeka umthwalo owengeziwe emakhanda asemaceleni naphakathi e-triceps, okumelela ifomu le-'skull crusher' yakudala. Ngokuphambene, ukwehlisa umugqa wedlule umqhele wekhanda lakho kwelula ikhanda elide, okuzuzisayo ekwakheni ukujiya kwengalo iyonke.
Ukuze unciphise ubuhlungu bendololwane, zama ukuqala izingalo zakho zitshekisele cishe ngama-degree angu-15 kuya kwangu-30 ngasekhanda lakho kunokuba zime mpo ngokuphelele. Lokhu kugcina ukungezwani okuqhubekayo ku-triceps phakathi nokunyakaza futhi kunciphisa ukucindezelwa okuqondile ekuhlanganyeleni kwendololwane. Ukusebenzisa i-EZ-bar kunconywa kakhulu njengoba kunciphisa ubunzima ezihlakaleni.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina Isandiso se-Ling Tricep siphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps brachii (ikhanda elide) likhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · izingalo zisekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa Isandiso se-Tricep Engamanga kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Indololwane ivutha
- Lokho okubonayo
- Izindololwane zisakazekela ngaphandle njengoba wehlisa ibha.
- Imbangela engaba khona
- Ukungabi namandla e-triceps noma ukusebenzisa isisindo esiningi.
- Indlela yokulungisa
- Gxila ekugcineni izindololwane zakho zixhumene futhi uhlole ukuqondanisa kwakho esibukweni.
Umfutho oweqile
- Lokho okubonayo
- Ukusebenzisa imilenze noma amahlombe ukuhlehlisa isisindo.
- Imbangela engaba khona
- Ukuqaphela isisindo ngokweqile ngezindleko zokuzihlukanisa.
- Indlela yokulungisa
- Lungisa wonke amalunga ngaphandle kwezindololwane futhi ugxile kuphela ekufinyezweni komsipha oqondiwe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isandiso sokuqamba amanga se-Dumbbell
Sebenzisa ama-dumbbell ukuvumela ukuzungezisa isihlakala kwemvelo futhi ulungise ukungalingani kwamazwe amabili.
Isandiso Sokuqamba Amanga
Yenza ukunyakaza ebhentshini elithambile ukuze ukwandise ukwelula ekhanda elide le-triceps.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Izandiso ze-tricep zokulala ziyindlela engcono kakhulu yokugcwalisa ngemuva kwengalo. Beka phambili ukuzinza kwendololwane ngaphezu kwakho konke okunye.
Imvamisa
2 izikhathi ngeviki
Kunconywe njengomnyakazo oyinhloko wokuzihlukanisa kumjikelezo we-triceps.
Ivolumu
3-4 amasethi we-10-12 reps
Gwema izilinganiso eziphansi kakhulu zokuphindaphinda ezinesisindo esisindayo ukuze uvikele impilo yendololwane.
- Ukusebenzisa i-EZ-bar kunikeza i-engeli yesihlakala enethezeke kakhudlwana futhi kusiza ukuvimbela ukulimala.
- Yehlisa isisindo kancane kancane ngaphezu kwamasekhondi angu-3 ukuze ulawule isigaba se-eccentric.
- Adonse umoya usendleleni eya phansi bese awukhiphe njengoba uphushela phezulu.
Imibuzo evame ukubuzwa
Izindololwane zami zihlala zibuhlungu; likhona ikhambi?
Yehlisa isisindo futhi wehlise ijubane lakho. Futhi, ukuqala ngezingalo zakho ezitshekisele kancane ngasekhanda lakho kunganciphisa ukuqina kwendololwane.
